if you have a ramp, have the ramp face you, and lunge onto that.
if not, you can place a low stool and lunge "onto" that BUT don't do a "step up" on it where you lift your other foot off the ground - keep the other foot grounded. to get the benefit of the working leg/foot, contract the glute of the working leg and be sure any emphasis is on your heel.
and most important:
keep working knee from protruding past your heel. that's what causes knee pain.
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~jeannine
Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important.
[walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984
disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.
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